CrossFit Brunswick – CrossFit

Warm-up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-burpee broad jump (rig to middle of the floor and back)

-leg swings x10 each leg

-windmills x10

-inchworms x5

-I’s, Y’s and T’s x10 each

-super people x10

-single leg rdls x5 each leg(w/ kettle bell)

-rdls x10(w/ kb)

-sumo deadlift highpull x10(w/ kb)

-bent over rows x8 each arm(w/ kb)

Metcon (Time)

RX

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Deadlifts(155/225)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Box jumps(20/24)

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